Exercises for losing belly fat

The stomach often becomes a problem area, but there is no need to despair: it is quite possible to tighten your figure in a short time! We are sharing a set of effective exercises to remove belly fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight in your thighs or cheeks. We will tell you what exercises remove belly fat, but first we suggest you figure out how fat appears in the abdominal area.

Why belly fat appears: finding out before abdominal training

At first glance, everything is simple: whoever eats a lot will inevitably develop a fat belly. But you've probably seen slender girls who clearly do not suffer from gluttony, but still have a bulging tummy. And the most annoying thing is that diets and exercises to lose weight in the waist do not always help these girls.

There are two types of belly fat: subcutaneous and internal (abdominal, visceral). The latter variety is located between the internal organs and can seriously harm health - this has been proven by scientists. In particular, abdominal fat negatively affects the spine, liver, and causes hormonal disorders. The appearance of such fat is a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and dense, then most likely you are faced with this very problem, and before doing exercises for women to remove the stomach and sides, you should consult a doctor.

The appearance of belly fat is influenced by several factors. And it’s not just overeating and a sedentary lifestyle. Lack of sleep and stress play an important role, due to which the adrenal glands actively produce cortisol. And if you also eat chocolates or drink alcohol instead of abdominal exercises, your belly will grow even faster.

Other hormones also influence the growth of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It would be a good idea to visit an endocrinologist, get tested and bring your hormonal levels back to normal. But don’t hope that this will lead to the magical disappearance of your belly and the appearance of six-pack abs: you still can’t do without abdominal exercises.

Why is belly fat so difficult to get rid of?

"Excess visceral fat is very dangerous and at the same time very difficult to eliminate. This is due to its complex composition, " explains Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to chemical processes occurring in the body, and it takes longer to get rid of it than to get rid of subcutaneous deposits. Exercising at home to lose belly fat may not be enough—you will additionally need to follow a diet and change your lifestyle.

First, you should get tested and normalize your hormonal levels - without this, all your efforts will be in vain. After this, prepare yourself for a long struggle: belly fat does not give up easily, but if you are persistent enough, you will be able to get rid of it over time. Here it is important not to quit what you started halfway, even if there are no results yet: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), move actively for at least half an hour a day and do the most effective exercises to lose belly fatand sides. Over time, even the most stubborn fat deposits will give in.

It is much easier to get rid of subcutaneous fat. It makes your stomach look flabby and you can pinch it. By doing exercises for women, you will be able to get rid of that belly in just a few weeks.

Rules for performing exercises to remove belly fat

In order to lose weight from a flabby belly, you need to strengthen the muscles and reduce its volume with the help of a healthy diet. Only by completely changing your daily diet can you achieve amazing results from exercise. The combination of cardio and strength training is the key to fully working on reducing the abdominal area. Start your workout with cardio and then move on to strength training. We discuss below exactly which exercises successfully remove belly fat.

It is generally accepted that abdominal training is the most effective way to remove belly fat. This is not entirely true. Excessive strength training with weights will pump up your abdominal muscles and make you look square, but will have no effect on your fat. Therefore, be sure to combine strength training with cardio, avoid weights, and don’t forget about your diet.

The basic rules for effectively performing abdominal exercises come down to the following points:

• combination of cardio and strength training;
• proper nutrition during training;
• training at an average pace without weights;
• correct technique when performing;
• systematic exercise;
• regular classes at least 3-5 times a week.

A set of effective exercises for losing weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio training. The most accessible cardio includes running, cycling, long-distance walking and swimming. At home, a regular sports jump rope can handle this type of load perfectly. This is the most affordable and compact cardio exercise machine for working out at home.

Jumping rope every day for 10-15 minutes is a great workout in addition to waist-loss exercises. Before starting classes, you should do a ten-minute warm-up to stretch your joints and warm up your muscles. Repeat the warm-up exercises 10-15 times on each side.

Warm up before home exercises that remove belly fat

• Stretch your shoulder joints by rotating your shoulders forward, backward and in a circle.
• In order to bring your body into working condition, bend forward and to the sides. Bends warm up the oblique muscles of the abdomen and back, forming a clear waist silhouette.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After warming up, immediately move on to your belly fat loss workout.

Jumping rope to lose belly fat

The most effective cardio exercises for the abdomen and overall body tone. Try to do it at an accelerated pace to burn more calories. After jumping, you can begin strength exercises designed to remove your belly fat.

1. Stand up straight, keep your body straight.
2. Jump straight up over the rope, rotating only your hands, without spreading your arms too far to the sides.
3. Keep your feet together.
4. Land on your toes, trying not to touch your heels to the floor.

At a pace of 80-100 jumps per minute, 0. 2-0. 3 kilocalories are burned, for a 15-minute workout - 200 kcal.

Classic plank - abdominal exercise

The plank is the optimal exercise for losing belly fat at home. It helps strengthen not only the abdominal muscles, but also the back, thereby improving the silhouette and waistline.

1. Lean on your elbows and toes, spread your legs shoulder-width apart.
2. Close your hands in a lock in front of you, relax your neck.
3. Stay in this position for at least 30 seconds.
4. Repeat the exercise daily for 3 sets, even on days when there are no general workouts.

Side plank for a flat stomach

When listing what exercises you need to do to get rid of your belly, many people forget about the side plank. And it’s completely in vain: such training effectively tightens muscles.

1. Lie on your side, lean on your left arm, bent at the elbow, lift your right arm and place it behind your head.
2. Hold your body in this position for 30-60 seconds.
3. Do the same on the other side.
4. Perform 2-3 approaches on each side in one workout.

Plank with arm and leg raises for weight loss at the waist

Another exercise option for losing weight in the stomach.

1. The starting position is the same as the classic plank, but the support is not the elbows, but the hands.
2. Raise your left and right hands alternately.
3. Perform 20 lifts in 3 sets.

Push-ups for losing belly fat

Include this exercise in your fitness routine for losing belly fat, and you will soon notice the results.

1. Starting position is the same as the starting plank, arms and legs shoulder-width apart.
2. Bend your elbows and lower yourself as low as possible to the floor.
3. Keep your body straight, do not bend at the lower back.
4. Repeat 5 times. With each week of training, increase the number of repetitions by 1-2. If push-ups from the floor are difficult, try push-ups from a wall or sofa.

Straight crunches - an exercise to lose weight in the stomach

The classic answer to the question of what exercises to remove belly fat at home is crunches. This workout helps remove fat and strengthen muscles.

1. Lie on your back, bend your knees.
2. Press your lower back to the floor.
3. As you exhale, lift your shoulder blades off the floor, stretch your arms forward, touching your knees with your palms.
4. Don't strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Oblique twists for losing weight at the waist

What exercises remove the stomach and sides? Of course, oblique twists. An effective workout will tighten your oblique muscles.

1. Lie on your back, bend your knees.
2. Press your lower back to the floor.
3. Using the press, raise your shoulder blades above the floor level as you exhale.
4. In a raised position, twist your body to the right.
5. Stretch your arms in front of you.
6. Slowly lower yourself to the floor. Repeat 15-20 times on each side.

Hoop for a thin waist and toned stomach

When rotating the hoop, all abdominal muscles are involved, especially the oblique abdominal muscles. The hoop will help you effectively and quickly model a slender waist. It not only helps burn calories through cardio exercise, but also improves blood circulation in the abdominal area. In a word, this is an ideal exercise for women at home to remove belly fat.

1. Place your feet together, put your hands behind your head.
2. Start twisting the hoop with smooth movements from side to side.
3. Try to do 88 rotations on each side for 7 approaches. The longer you rotate the hoop, the faster the result will be noticeable.

The main mistakes when performing exercises to remove the stomach and sides

• Neglect of diet.I hate to admit it, but no matter what abdominal exercises you do, they will not be effective enough without a diet. So limit simple carbohydrates and alcohol, eat as little trans fat as possible, and don't forget about protein and fiber.
• Trying to lose weight only in the stomach.Will not work! Strength exercises for the abs have virtually no effect on adipose tissue - to disappear it, you need to perform aerobic exercises, and the fat will disappear not only from the abdomen, but evenly from all areas.
• Workouts with weights.Your goal is to strengthen muscles, not build them. It is enough to perform abdominal exercises without weights.
• Irregularity.If you do exercises once a week to get rid of your lower belly, don’t expect results. You need to exercise at least every other day, and it is better to do the exercises every morning.
• Trying to lose weight quickly.As sad as it may be, getting rid of belly fat is not a matter of losing weight before a vacation, but a long story. Work hard and don't be discouraged by the fact that results will not appear immediately.

Losing weight in the abdominal area is necessary not only for beauty, but also for health. With our exercises for losing weight in the waist, you will achieve your goal.